Living a healthy
and fit lifestyle takes a lot of time, dedication and consistency. It can be hard to maintain this clean-eating lifestyle with the high demands of finding time for strength training, work, school, social and family life.
This week’s article features three recipes that can be made fast and easy, with little prep time, to aid the busy health and fitness enthusiast! Best of all, these recipes require five or less main ingredients and they are prepared in bulk so they can be easily stored for the week to help keep you on track!
Waking up early to prepare a wholesome breakfast is possibly one of the most difficult times of the day to maintain your healthy lifestyle. Many times we’re too busy trying to get our kids, spouses or ourselves ready to take on the day; or maybe you’re just trying to catch those last minutes of sleep from a busy yesterday!
My first recipe features a protein-packed egg white breakfast quiche to help keep you full and satisfied. You can prepare it over the weekend and make it last long enough to get you through the workweek! Best of all, it provides you with all the nutrition you need to get a healthy and balanced start to your day.
Next I’ve prepared two meals that are extremely quick and easy to make. I’ve added in plenty of fibrous vegetables to balance the high protein with wholesome carbs and fiber that will help keep you full throughout the day. These meals include: Mini Chili Meat Loaves and Mexijita Crockpot Chicken; both feature only four main ingredients and are spiced up with tons of flavor and little sodium!
Preparation is reduced to mixing many of the ingredients in all three of these recipes in a large bowl or crockpot and setting them aside to cook while you get things done around the house or even around town.
Now you can easily maintain your healthy and fit lifestyle without sacrificing the time spent with family and friends and the time that you need to get your daily tasks and chores completed!
Baby Bella and Turkey Egg White Quiche
Ingredients:
Pyrex® dish, 9” x 13” glass baking dish
Main –
1 lb. of 93% lean ground turkey
8 oz. baby bella mushrooms, sliced
1 cup of fat-free half and half
6 cups of liquid egg whites, pasteurized
2 cups of fat-free cottage cheese
Seasoning –
2 tbsp. of garlic powder
1 tbsp. of Mrs. Dash® salt-free seasoning mix
Ground black pepper (to taste)
1. Preheat oven to 350 degrees F.
2. Begin by generously spraying some cooking spray in a 9” x 13” Pyrex® glass dish.
3. Spread the mushrooms out in an even layer at the bottom of the dish.
4. Cook the ground turkey in a sauté pan on medium heat over the stove until it is cooked through; season with 1 tbsp. of garlic powder, black pepper, and ½ tbsp. Mrs. Dash® seasoning.
5. Next, pour the cooked turkey on top of the mushrooms in the bottom of the dish and spread out in to an even layer.
6. In a large bowl, mix the half and half, liquid egg whites, cottage cheese, 1 tbsp. of garlic powder, black pepper, and ½ tbsp. of Mrs. Dash® seasoning.
7. Pour these wet ingredients over the mushroom and turkey mixture in the Pyrex® dish.
Bake in the oven at 350 degrees F for 50 minutes.
Makes large 6 servings.
Nutritional breakdown per serving:
Calories – 320
Fat – 5g
Carbs – 13g
Protein – 50g
Sodium – 725mg
Mini Chili Meat Loaves
Ingredients:
10 – aluminum mini loaf pans (5” x 3”)
Main –
2 lbs. of 93% lean ground beef
2 lbs. of 93% lean ground turkey
1 and ½ cups of quick cook oats, dry
1 cup of unsweetened almond milk
8 large egg whites, separated
1 large yellow onion, finely chopped
Seasoning –
2 tbsp. of garlic powder
1 packet of Mrs. Dash® Salt-free Chili seasoning mix
1. Preheat oven to 350 degrees F.
2. Place all the ingredients in an extra large bowl and mix thoroughly with your hands until all the ingredients are well combined.
3. Next separate the mixture evenly into 10 mini loaf pans (5” x 3”).
4. Place the mini loaf pans on a baking sheet.
Bake at 350 degrees F for 45 min.
Makes 10 servings.
Nutritional breakdown per serving:
Calories – 370
Fat – 14g
Carbs – 17g
Protein – 40g
Sodium – 177mg
Mexijita Crockpot Chicken
Ingredients:
Extra large crockpot
Colander
Main –
3 lbs. of boneless, skinless chicken breast
2-16oz. cans of beans, 1 can of reduced sodium garbanzo beans and 1 can of black beans
4-10oz. cans of diced tomatoes, 2 cans of no-salt-added tomatoes and 2 cans of fire roasted garlic tomatoes
2-4 oz. (large) cans of diced green chilies
Seasoning –
1 packet of Mrs. Dash® Salt-Free Fajita seasoning mix
Garlic powder and black pepper (to taste)
1. Begin by halving and splitting the chicken breasts, set aside.
2. Next, sear the chicken breast halves on high heat in a large sauté pan sprayed with cooking spray, about 2 minutes on each side and set aside.
3. In a colander, drain the 2 cans of beans. Then add them to the bottom of the crockpot, spread them out in an even layer.
4. Place the seared chicken on top of the beans and sprinkle them with a generous amount of garlic powder and black pepper (to taste).
5. Next, in the same colander, drain the cans of tomatoes and green chilies together. Place them in the crockpot on top of the chicken; spread the mixture in an even layer to cover the chicken completely.
6. Add the packet of Mrs. Dash® fajita seasoning mix on top of the tomato and green chili mixture.
Set the crockpot on low and cook for 4-6 hours.
Makes 10 servings.
Nutritional breakdown per serving:
Calories – 395
Fat – 21g
Carbs – 24g
Fiber – 6g
Protein – 25g
Sodium – 575mg
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